Rich's Marathon Pace Simulator

Workout - Rich's Marathon Pace Simulator

• 2.0km @ 6'00''/km
• 2 lots of:
  • 8.0km @ 5'45''/km
  • 5.0km @ 4'28''/km
• 2.0km @ 6'45''/km

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Quick summary

A breakdown of “More problems! (It’s a calf) | 3:10 Brighton Marathon Training Ep 7” with Rich Keeble. If you’re training for a marathon, this episode is worth watching. The key workout is below so you can use it. Watch the full video for the context.

Key points

• Injury: Rich dealt with a nagging calf and groin issue and skipped several scheduled hard sessions. Listen to your body and take recovery days when needed.
• Scaled-back volume: the plan called for 84 km that week. He ended at roughly 48 km. He’s now capping long runs at around 32 km to avoid overtraining.
• Long-run design: the original 34 km session alternated easy stretches and marathon-tempo blocks: 8 km easy then 5 km at race pace.
• Fueling: Rich tested gels during training. One gel on a shorter 20 km outing, ramping to six on a 28 km evening run. Practice your fuel strategy during hard efforts.
• Tempo and intervals: 2-minute repeats at about 3:55/km, a 5 km tempo at about 4:12/km, and marathon-pace segments at about 4:28/km.
• Smart touches: easy runs to bounce back after hard sessions, daily calf mobility, basic leg strengthening for durability.

Workout example

34 km mixed-pace long run (scale to your program):

1. Warm-up: 2 km easy.
2. Run this sequence 4 times:
   • 8 km at conversational pace (roughly 5:30-6:00/km).
   • 5 km at marathon race pace (Rich ran about 4:28/km).
3. Cool-down: 2 km easy.

If a calf or groin twinge crops up, cut the distance, stretch, and pick it back up next week at lower volume.

Closing note

Try this mixed-pace long run, set your paces to your marathon goal, and stay attentive to discomfort. Use the Pacing app to adjust intervals.

Watch Rich Keeble’s channel for the full episode.

References

• More problems! (It’s a calf) | 3:10 Brighton Marathon Training Ep 7 - YouTube (YouTube Video)